EXERCISE OF THE ISSUE
ALTERNATING DUMBBELL CHEST PRESS
Six vital tips to ensure that you ’ re getting the most out of this gym staple .
By Patrick Thompson , CPT
From National Bench Press Monday to the fairly typical “ how much do you bench ?” question , it ’ s clear that this exercise is one that ’ s often at the top of mind for many gym-goers . So it should come as no surprise that new bench press variations are something that many look to try in the gym .
Before you spring into action , though , you ’ ll want to make sure you are using a lighter weight than you would for your standard flat dumbbell chest press . Why ? You must stabilize the dumbbells more than you would on a regular flat dumbbell chest press . Also , when lying down on a flat bench , you need to keep your feet , hips , shoulders and head all in contact with the floor or the bench . But , that ’ s not all . The following is a list of six other important tips to ensure you properly perform this exercise .
Tip 1 – Keep your feet flat on the floor and position them below your knee joints . While doing the movements , make sure you ’ re attempting to push through the floor .
Tip 2 – While lying flat on the bench , your shoulder blades need to be retracted or pinched back . By keeping your shoulder blades tight , you ’ ll allow your lat muscles to become activated during each press .
Tip 3 – While keeping one dumbbell in the down position near your armpit , press straight up with the opposite arm . Make sure you go straight up with the dumbbell . Going outward and then up would cause great instability for your body and the movement as a whole .
Tip 4 – At the top of each movement , make sure to squeeze your chest muscles . This will create greater motor unit recruitment to adapt your strength faster .
Tip 5 – Breathe ! Before your first rep , deeply inhale . As you start to press one dumbbell , you can exhale . Remember : Inhale on the downward motion and exhale on the upward motion .
12 AUGUST 2017 | ironmanmagazine . com